Date: 2026-03-11
AO: Potomac Rising
Q: 120 ,
PAX: 120, Promoter, FIFA (F3 The Capital), Baguette, Tiger Lilly, Splash FNGs: None
COUNT: 6
Tiger Lily To honor a PAX member’s deployment with a
Tiger Lily theme—representing courage, prosperity, and the “warrior” spirit—here is a structured F3 Beatdown. The Warm-Up: “Sprouting the Lily”
The Tiger Lily is a “bulb” flower that rises from the ground. Start with high energy and traditional F3 movements. – SSH (Side Straddle Hops): 30x In-Cadence (IC).
– Imperial Walkers: 15x IC (Bringing the knees up to “bloom”).
– Tiger Merkins: 10x On-Your-Own (OYO). Standard merkin, but step one hand forward like a tiger stalking. – Cherry Pickers: 10x IC.
The Thang: Part 1 – The Six Petals
Tiger Lilies typically have six (added some more)petals. Perform 2 rounds of this “lily circuit” to represent the strength he’ll carry with him. 1. Burpees: 6 reps (The “root” of the workout).
2. Tiger Curls: 12 reps. (Slow, controlled curls. Representing the strength to “pull” through the mission). 3. Lunges: 12 reps (6 each leg) to represent the long walk ahead.
4. Tricep “Stalk” Extensions: 20 reps. (Hold block overhead; drop behind the head and extend). 5. Mountain Climbers: 20x IC (The “stalk” growing).
6. Big Boy Sit-ups: 15 reps (Core strength for the warrior). 7. Squats: 20 reps (Deep roots).
8. Carolina Dry Docks: 10 reps (Shoulder strength for the rucksack).
The Thang: Part 2 –
– The Indian Run: Line up the PAX for a mosey. The man being deployed starts at the front. The last man sprints to the front, Continue until everyone has passed him once.
– SSH Burnout: End the “Thang” with another 50 SSHs to symbolize the “Side Straddle” he’ll be doing between home and his station.
6 Minutes of Mary: “The Tiger’s Core”
– LBCs (Little Baby Crunches): 20x IC.
– American Hammers: 20x IC.
– Plank-o-Rama: Hold for 1 minute while each PAX calls out one word of encouragement for the deployment.
COT: wanted:tiger::cherry_blossom: to know we are going to miss him when heads out but we can just be long distance workout partners. we got his back and we thank him for having ours. Claws up
F3 The Capital 